The Ideal Walking Pace for a Healthy Heart

Walking is one of the simplest and most accessible forms of exercise. But when it comes to supporting heart health, how fast you walk can make a significant difference. While any movement is better than none, picking up the pace may offer more powerful cardiovascular benefits.

So, how fast should you be walking to make a real impact on your heart?

The Magic Number: Over 3 MPH

For most adults, a casual stroll under 3 miles per hour (mph) doesn’t get the heart pumping enough to significantly reduce the risk of cardiovascular disease. According to the American Heart Association, the goal should be a moderate-intensity pace, which often translates to walking at 3 to 4.5 mph depending on your fitness level.

If you’re not using a treadmill or fitness tracker, it can be hard to know your pace. That’s where two simple tools come in handy:

1. Heart Rate Tracking: Estimate your maximum heart rate by subtracting your age from 220. For heart benefits, aim for 50–70% of your max heart rate during moderate-intensity walking.

   For example, if you're 40 years old:

   • Max heart rate = 220 – 40 = 180 bpm

   • Target zone = 90–126 bpm during your walk

2. The Talk Test: You should be able to talk comfortably but not sing. If you're gasping or unable to get out full sentences, you're likely walking at a vigorous intensity.

“The goal is to feel better after you exercise,” says Gerald Jerome, PhD, a professor of kinesiology and behavioral exercise scientist. “You do not need to overdo it.”

Ways to Walk With More Intensity

Walking faster isn’t your only option for boosting cardiovascular benefits. Here are some simple tweaks to make your walks more heart-healthy:

• Add short bursts of speed: Alternate between a moderate pace and 1–2 minutes of faster walking.

• Use inclines: Choose routes with hills or increase the incline on a treadmill.

• Include stairs or steps: Incorporate stair climbing or find a park with terrain changes.

• Use your arms: Pumping your arms adds intensity and activates more muscle groups.

Remember, intensity is relative. What’s brisk for one person might be too much or too little for someone else. Listen to your body and gradually increase your pace or duration as your fitness improves.

How Much Walking Do You Really Need?

To meet heart health recommendations, aim for:

• At least 150 minutes of moderate-intensity aerobic activity per week, OR

• 75 minutes of vigorous activity (like power walking or jogging)

You don’t have to do it all at once. Walking in shorter intervals—like two 15-minute walks per day can still offer measurable benefits.

Even small adjustments throughout the day make a difference:

• Park farther away from entrances

• Take stairs instead of elevators

• Walk while taking phone calls

• Schedule walking meetings or breaks

Why Walking Matters for Heart Health

Regular walking has been shown to:

• Reduce blood pressure

• Improve cholesterol levels

• Decrease resting heart rate

• Support weight management

• Lower the risk of stroke and coronary artery disease

According to a 2022 study in JAMA Internal Medicine, walking just 30 minutes a day at a brisk pace significantly reduced the risk of heart-related mortality, especially in adults over 50.

Bottom Line

A casual stroll is a great way to move your body and reduce stress but for true cardiovascular benefits, aim for a brisk pace that gets your heart rate up. Whether that’s a power walk in the park or a quick-paced loop through your neighborhood, the key is consistency and intention.

Enjoyed this article? Share it with a friend or subscribe to our newsletter for more practical health tips you can use every day.